14 bodybuilding tire training actions

tire training is more than tire turning and hammering. In fact, you don't do a single move during the entire workout. What you need to do is free full body exercise (or very cheap). You can find tractor tires (or other sizes that suit your fitness level) at your local tire recycling center. As long as one piece of equipment, you will have an effective adjustment tool, which can replace the stable ball, lifting platform and free weight. Once you have new training tools, check out these 14 muscle exercises provided by Amen iseghohi, personal trainer and boss of amenzone fitness, which focus on functional strength, challenge your muscles in new ways, and add variety to your strength training routine.

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1. Step running

alternating step running while tapping on the top of the tire is an effective way to improve heart rate and blood flow - and it's a different way. It looks like a basic exercise, but it's used in the amenzong fitness center to warm up the course and prepare for the training. What to do: put one foot on the tire and leave the other. Change your feet and keep your upper body relaxed with the other foot on the ground and the other on the tire. Continue to move from one leg to the other for one to two minutes.

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2. Squatting is a fairly standard weight lifting exercise, using tires instead of barbells to challenge your lower body and core in a new way by recruiting different upper body muscles. When you lift the tire over your head with both hands, you must feel a burn on your shoulder. Squat down, then stand, while extending your arms over your head to extend your core, which makes it a full body exercise. Repeat the squat and press the tire on your head. It will hurt a lot from head to foot. Methods: stand with feet shoulder width apart and put the tire on the shoulder. Bend your knees as you hinge your hips and sit down, keeping your chest forward and your head up. At the same time, straighten your legs and arms and press the tire on your head. Repeat for a minute and take a break.

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3. As long as one tire is added, doing push ups is not only a good chest exercise. Balancing your hand on the thin wall of the tire is difficult, but the added difficulty will force you to rely more on contact with the core to maintain stability. Operation method: keep feet shoulder width apart, put hands on the tire, in the form of bracket. Lower the upper body to the tire, bend the elbow, and push back to the starting position. Before rest, each group was held for 30 to 45 seconds.

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4. Do sit ups with tires

add a big tire while sit ups, and promote core sports to a different - and more challenging - level, which not only exercises your core stability, but also your shoulders. The key to making it more challenging is to keep the tires away from your chest and head when you get up from the ground. What to do: lie flat on your back with the tires higher than your chest. Put your legs on the ground, sit up, and put the tires straight on your head. Slowly return to the starting position and keep your core tight. Repeat for 30 to 60 seconds.

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5. Lunge plus twist is one of the most challenging but also the simplest exercises. It can enhance your core strength, challenge your balance, and exercise your lower body. Single leg forward lunge tests your balance when you twist to the same lunge while holding a tire. How to do it: keep your legs shoulder width apart, stand straight, and put the tires on your chest. Take a step forward on the right leg and twist the tire to the right. Make sure that your right knee is at a 90 degree angle and that it is directly above your right ankle. Return to the starting position before changing sides and repeating and twisting in the opposite direction on the left leg. Continue alternating sides for 30 to 60 seconds.

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6. Triceps reduction is a simple exercise, of course. But with tires, triceps can provide a bigger challenge because your arms work to stabilize yourself on the tires because you lower your ground. You will definitely feel triceps and more burns! How to do it: start with your hands close to your hips on the tires and your legs bent forward. Bend your elbows and lean your lower body down. Your butt should be bruised, but it can't lean on the tire. When you lower, straighten your right leg in front of you. Lift and lower your legs back to the starting point. Continue to dip, alternating legs, kick out each time. Hold for 30 to 45 seconds.

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7. Core forward and backward

this is another core exercise. Using tires can really enhance your exercise. It balances your balance with your whole core and challen. When you put your legs in and out, don't let your legs touch the tire, it will make you work harder. What to do: put the tire on the tread so you can put your feet in. Start sitting with your legs fully extended, lift them off the ground and let them pass through the middle of the tire. Your arm should be T-shaped to one side. Bend the knee, extend the knee into the chest, keep the abdomen tight, and extend the arms to one side of the body. Repeat this input and output action for 30 to 45 seconds.

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8. Knee to elbow tilt push up

accept this change if the standard push up is no longer a big enough challenge for you. This combo builds your upper body strength with the goal of multiple other muscle groups from your shoulders to your core. Method: start to do push ups with hands shoulder width and feet hip width. Lift the left knee to the left arm and balance with one leg as the chest lowers to the tire. Push the tire away, return the left foot to the ground, and return to the starting position. Every push upKeep stable on the tire. For 30 to 45 seconds.

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9. Lunge is a good lower body exercise, but guess what makes them better. Yes - a tire. This exercise isolates your gluteus maximus and quadriceps femoris while increasing your stability and balance. When you lunge up and down, be sure to keep your front knee above your ankle to ensure that your weight is evenly distributed and that the pressure disappears from your knee. Methods: put the left foot on the tire, with the right foot forward, in a lunge position. Keep your hands on your hips and bend your knees until both knees are at a 90 degree angle, with the back knee resting on the ground. Straighten your legs back to the starting position and do not lock your knees. Hold the lunge up and down for 30 to 60 seconds, then change legs and repeat on the other side.

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10. Through this exercise, you will feel the physical and mental benefits. A flat tire is a great whole-body exercise and can also help you release a lot of depression. Method: start in the squat position and hold the tire with both hands. Feet shoulder width apart, tires placed vertically in front. Keep your back straight, lift the front tire, and then stand up over your head. Then slam hard and authoritatively on the tread of the tire. When squatting, grasp the tire again with both hands and repeat for one minute.

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11. Reduce tire creak

use this creak change to test your upper body strength and push your stability and balance to the limit. Keeping your feet on a vertical tire and your upper body down will definitely condition and strengthen your entire core as well. Operation method: place the tire vertically on the tread, keep your feet balanced at the beginning, and put your hands on the ground. Continue to roll the tires in, knees on your chest, then out, while maintaining a plank position. Repeat for 45 to 60 seconds.

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12. Reverse tire rolling

this exercise can not only strengthen your hamstrings when you roll the tires toward you, but also stretch them back when you roll the tires from your side. How to do it: from the top to the ground, the tire is vertical and the tread is on the ground. Your feet should be on the tires with your arms out to the side. Roll the tire in, keeping the spine straight and the shoulder blades on the ground. Then roll the tires out. For 30 to 45 seconds.

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13. Side plate, twist, but if there are more carved six ABS than board and sit ups, adding a twist side plate can increase your flexibility and add a variety of core workouts. It's an advanced sport that requires abdominal strength and aerobic conditioning. Operation method: start from the side plate position, keep elbows, hips and heels in line, and put feet on the tire. Lift your hips, place your upper arms under your hips, stretch your body while maintaining a plank position. Rotate your core to return your torso to the starting side panel. Repeat for 30 to 45 seconds.

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14. While wall is sitting

in this exercise, imagine that when you lean your back against the wall, your leg is at a 90 degree angle while holding the tire. It's a difficult static move, and you will definitely feel it in your quadriceps and core. Methods: feet should be shoulder width apart and sit against the wall. Your legs should be at 90 degrees Grice. Put the tire on your chest, but keep away from your body. Make sure your knees are directly above your ankles and that your weight is evenly distributed across the four corners of your feet. When you lift the tire away from your body, combine your upper body and core. Stay like this for a minute.

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have you ever incorporated tires into your strength training program? What do you like? Have you tried any other exercises that can make the tires more challenging to add? Have you ever used any other strange "devices"? Please tell us in the comments so that others in the community can benefit from your experience!

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